FOOD RICH IN CALCIUM (MedicalNewsToday) _ 1000 mg per day for adults

1. Chia seeds: 2 tbsp. contains 179 mg add in smoothies, yogurts or oats.

2. Almonds: 1 cup contains 385 mg.
3. Dried figs: 1 cup contains 241 mg.
4. White beans (Loubia): 1 cup contains 161 mg.
5. Brocoli rave (rbi3) : 1 cup contains 100 mg.
6. Broccoli: 1 cup contains 87 mg.
7. Sweet potatoes: one large potato contains 68 mg, also rich in vitamin K, A and C.
8. Orange and orange juice: one large orange contains 82 mg of calcium.
9. Sesame seeds: 1 tbsp. contains 88mg.
10. Yogurt: 1 cup contains 245 grams.
11. Spinach, oatmeal, sardines, salmons

FOOD RICH IN VITAMIN D

1. Oily fish : Salmon + sardines

2. Mushrooms
3. Egg yolks
4. Yogurt, milk and cereals such oatmeal fortified